• A group from the USDA recently shared a new infographic that contains general guidelines to help consumers make nutrient-dense sandwiches.
• This largely focuses on incorporating each food group into sandwiches in a balanced manner—dairy, grains, protein, fruits, and vegetables.
• Experts recommend getting creative with your sandwich choices, and incorporating in-season produce to optimize nutrients and save money.

When making a sandwich, there are a few things you can do to optimize health benefits, according to information from the USDA.

A lunchtime favorite, the category of “sandwiches” contains seemingly endless choices and flavor profiles. On any given day, 47% of American adults eat a sandwich.  

Now, to help Americans build healthier lunches (or breakfasts and dinners), MyPlate National Strategic Partners, a group developed by the United States Department of Agriculture (USDA), has launched a new version of the MyPlate food group guidance specifically for sandwiches.

The new infographic builds on the original MyPlate, which visually demonstrates what a healthy, balanced intake of dairy, grains, protein, fruits, and vegetables looks like on a plate. Much like the regular MyPlate, the new version for sandwiches offers color-coded guidance for assembling a sandwich with appropriate choices and portions from each food group. 

Though the exact reach of the new, sandwich MyPlate isn’t yet clear, you may begin to notice it at schools and restaurants—or you can easily print the graphic for home use.

“The resource will be available on the MyPlate Partner resources site,” Erin Ball, executive director of the Grain Foods Foundation, who was part of developing the new graphic, told Health.

“The USDA will also be pushing the resource out to their social audiences,” Ball explained.   

Here’s how to use the new MyPlate guidelines to build a nutrient-dense, delicious sandwich.

Why a MyPlate for Sandwiches?

From English origins to the invention of sliced bread, sandwiches have been a long-time favorite for a reason.

“I think there are multiple reasons why the sandwich is so popular in the U.S.,” said Katherine Brooking, MS, RD, of Katherine Brooking Nutrition Communications, LLC. 

“They are quick and easy to make, and with busy schedules, many of us need to have simple meals that can be made in minutes,” she told Health. “Sandwiches don’t require elaborate recipes or cooking expertise. Almost anyone can make one!”

With factors like these in the foreground, the new, sandwich-specific MyPlate was developed in partnership with several organizations that know how important sandwiches are in the American diet.

These included the Grain Foods Foundation, Hass Avocado Board, National Association of State Departments of Agriculture Foundation, and National Wheat Foundation.

While many types of food could use expert guidelines, the fact that sandwiches are already so popular makes them an easy target for healthier eating, Ball explained.

“Consumers love sandwiches! And Americans need convenient, affordable, nutrient-dense solutions for feeding themselves and their families,” she said. “By providing guidance on mindful ingredient choices, portion control, and creating a well-balanced combination of flavors and nutrients, this tool encourages healthier eating.”

Specifically, Ball explained that the USDA partners wanted to guide Americans to make sandwiches higher in nutrients we under-consume and lower in ones we over-consume.

“Per the 2020 Dietary Guidelines for Americans report, we know that sandwiches are a vehicle for under-consumed vegetables, but also that (as currently eaten) many kinds of sandwiches are a source of saturated fat and sodium,” she said. 

By fine-tuning the way people approach making a sandwich, consumers might be able to better meet nutrient and food group recommendations, Ball explained.

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How to Build a Healthier Sandwich with the New Guidelines

While the new sandwich resource is based on the same principles as MyPlate (i.e., appropriate amounts of each food group), its visual representation differs—it looks like a literal sandwich.

The image shows a stratified version of sandwich ingredients layered with plenty of white space in between. Two slices of whole-grain bread represent grains, shredded chicken represents protein, avocado and spinach leaves represent vegetables, and a tomato slice represents fruit. A spread covers dairy or other fat options like hummus, mayo, or mustard.

Alongside the graphic, the new resource provides further clarification for each food group. It encourages sandwich-makers to consider the following tips: 

• Start with grains: Per the original USDA MyPlate, it’s a healthy choice to make half our grains whole. Sandwiches are an ideal vehicle for whole grains in the form of whole wheat bread, pitas, tortillas, bagels, or buns.
• Pile on produce: Don’t forget just how easy it is to fill a sandwich with nutrient-dense veggies like leafy greens, bell peppers, zucchini, or onions. With the right flavor combo, even fruits like sliced apples, berries, or raisins can make an appearance.
• Pick a lean protein: Lower-fat, lower-sodium options like leftover chicken, canned tuna, or mashed beans all work well for protein.
• Swap the spread: The usual mayo is fine to keep sometimes, but consider incorporating other choices that are low in sodium, saturated fat, and added sugars. These might include hummus, Greek yogurt, roasted garlic, or nut butter.
• Cut costs without losing flavor and fun: Choosing in-season produce or starting with leftovers can help you create a tasty sandwich while saving money.

According to Brooking, putting all these tips together can yield healthy and delicious results.

“No need to avoid anything except if allergies are a concern for you (or others who will be near you when eating) or if an ingredient may be too messy for travel,” she said. “The possibilities are limitless.”

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